by CFS | Apr 30, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Hang power clean WOD 5 rounds AMRAP 3 1 minute rest between rounds. Only complete rounds count. 3 Hang power cleans 6 push-ups 9 Air squats Post WOD: Mobility or game coaches choice....
by CFS | Apr 27, 2018 | Kids & Teens WOD
Warm-Up Mixed Tabata of: Sit Ups Squats Kipping Swings Plank ups WOD prep DB Thrusters WOD 5-10-15 Reps for time of: DB Thusters Pull Ups Row for Cal Burpees Post Wod Max Height Box...
by CFS | Apr 26, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the dead lift to WOD weight. WOD Christine 500m row 12 deadlifts 21 box jumps(20″) Post WOD Game-Coaches choice
by CFS | Apr 26, 2018 | Kids & Teens WOD
Warm-up 4 Station Relay: Set up four cones in a diamond pattern. Divide class into four groups and line them up behind each of the four cones. The first player in line at cones 1 and 3 start with a baton. On “Go”, players holding the baton run and hand off to the...
by CFS | Apr 24, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 4-6 5 Minutes at Each Station: Max meter Yoke Push (10m up 10m back) Max meter Sled Pull Max Calorie row Max Slam balls Tire flips *No rest between stations 1 rower per team. Post WOD: Mobility...
by CFS | Apr 23, 2018 | Kids & Teens WOD
Warm-Up Coach’s choice WOD prep Prep the movements WOD Teams of 4-6 5 Minutes at Each Station: Max meter Sled Push (10m up 10m back) Max meter Sled Pull Max Calorie row Max Slam balls Max Blue mat flips flips(the long way) *No rest between stations 1 rower per...
by CFS | Apr 22, 2018 | Kids & Teens WOD
Warm;up: Mixed Tabata: Sit Ups Push Ups Tuck Jumps Light Kettle Bell Swings Pre WOD: Clean and Jerk WOD: In Teams of two AMRAP 12 Leap Frog Style 6 Box Jump Overs 6 Power Cleans 6 Jerks Post WOD CHALLENGE: Handstand Walking...
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